Many people turn to detox diets for quick and easy ways to fight fatigue, lose weight, and cleanse their bodies.

The green tea detox is popular because it’s easy to follow and doesn’t require any major modifications to your diet or lifestyle.

However, while some promote it as a simple way to improve overall health, others dismiss it as yet another unsafe and ineffective fad diet.

This article takes a close look at the green tea detox, including whether its benefits outweigh its risks.

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BOTTOM LINE: While green tea is a very healthy beverage, the green tea detox is unnecessary and ineffective. Not only is it very high in caffeine, but it also may impair your nutrient absorption. As its health claims are overblown, it’s best to avoid this detox.

Studies on regular green tea and weight loss have found that it might have a small, but statistically non-significant, effect on weight loss (5).

May aid in disease prevention

Green tea contains powerful compounds that are thought to help protect against chronic disease.

For instance, test-tube studies have shown that epigallocatechin-3-gallate (EGCG), a type of antioxidant in green tea, may help block the growth of liver, prostate, and lung cancer cells (6, 7, 8).

Drinking green tea may also help decrease blood sugar levels. In fact, one review found that drinking at least 3 cups (237 ml) per day was associated with a 16% lower risk of developing diabetes (9, 10).

Additionally, some research shows that drinking green tea may be linked to lower risks of heart disease and stroke (11, 12).

A review of 9 studies found that people who drank at least 1 cup (237 ml) of green tea per day had a lower risk of heart disease and stroke.

Moreover, those who drank at least 4 cups (946 ml) per day were less likely to have a heart attack than those who didn’t drink any green tea (11).

That said, additional studies are needed to understand if following a short-term green tea detox can help prevent disease.

Summary

Drinking green tea may help promote hydration, increase weight loss, and prevent disease. More research is needed to evaluate if a green tea detox may offer these same benefits.

For most adults, up to 400 mg of caffeine per day is considered safe. However, some people may be more sensitive to its effects, so consider cutting back if you experience any negative symptoms (16).

Impaired nutrient absorption

Green tea contains certain polyphenols, such as EGCG and tannins, which can bind to micronutrients and block their absorption in your body.

In particular, green tea has been shown to reduce iron absorption and might cause iron deficiency in some people (17, 18).

Although enjoying the occasional cup of green tea is unlikely to cause nutritional deficiencies in healthy adults, a green tea detox may not be advisable for those at a higher risk of iron deficiency.

If you are at risk of iron deficiency, stick to drinking green tea between meals and try to wait at least one hour after eating before drinking tea (19).

Unnecessary and ineffective

Drinking green tea can benefit your health, but the green tea detox is likely ineffective and unnecessary for weight loss and detoxification.

Your body has a built-in detox system to clear out toxins and harmful compounds.

Additionally, while a long-term, regular intake of green tea has been shown to benefit your health in many ways, drinking it for just a few weeks is unlikely to have much of an impact.

Furthermore, although adding green tea to your diet may result in small and short-term weight loss, it’s unlikely to be long-lasting or sustainable once the detox ends.

Therefore, green tea should be viewed as a component of a healthy diet and lifestyle — not part of a “detox.”

Green tea contains a good amount of caffeine and polyphenols, which may impair iron absorption. A green tea detox may also be unnecessary and ineffective, especially if it’s only followed for short periods.

Instead of following fad diets or cleanses, it’s best to give your body the nutrients and fuel that it needs to detox itself more effectively and promote better health in the long term.

Drinking plenty of water each day, exercising regularly, and eating nutritious whole foods are simple ways to optimize your health and promote weight loss without the dangerous side effects associated with some detox diets.

Finally, while green tea can be a great addition to a balanced diet, stick to a few cups per day and be sure to pair it with other diet and lifestyle modifications for better results.

However, drinking 3–6 cups (0.7–1.4 liters) per day on a green tea detox may impair your nutrient absorption and increase your caffeine intake. It’s also unlikely to benefit your health or weight loss efforts if only followed short term.

Green tea should be enjoyed as part of a nutritious diet — not a quick fix.

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